Your workouts change as you age, just ask my former client Neal Hightower! As an entrepreneur and co-owner of the New Orleans area medical device recruiting firm Sanford Rose Associates, Neal has undergone a transformation from powerlifting to working out for a healthy, active lifestyle. Can you relate with how your workouts have changed over the last 5, 10, 15, or 20 years?
Listen to Neal’s story of weight loss, more flexibility, and reduced injury recovery time. I’m sure you will be inspired to evaluate where you are today and make changes to be even better!
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As another year rolls around, so too does the perennial cycle of New Year’s resolutions. Gyms fill up, diet plans are made, and promises to oneself echo in the crisp January air. Yet, why do we confine major health changes to this single month? Is there a certain romanticism or heroism attached to the idea of starting afresh on January 1st rather than any other day of the year?
The truth is, health doesn’t adhere to a calendar. It doesn’t wait for the right moment to make its presence known. Instead, it often demands attention at the most unexpected times. And just like paying bills to avoid eviction, our bodies require consistent maintenance to thrive.
Consider the parallels between paying bills and tending to our physical well-being. Just as neglecting monthly payments can lead to financial turmoil, neglecting our bodies can result in health crises. But what does it mean to “pay the bills” for our bodies?
It starts with the basics: regular exercise, a balanced diet, and sufficient sleep. These aren’t lofty ideals reserved for fitness enthusiasts; they’re essential components of a healthy lifestyle. Aim for at least 150 minutes of moderate-to-vigorous exercise per week per the CDC, consume five servings of fruits and vegetables daily, and prioritize six to eight hours of quality sleep each night.
However, paying your body’s bills isn’t merely about meeting minimum requirements. It’s about investing in yourself and striving for a life of fulfillment and vitality. To elevate your health to the next level, consider additional actions such as staying hydrated by drinking half your body weight in ounces of water daily, limiting alcohol consumption to the weekends, and incorporating resistance training into your routine three days a week.
Adopting these habits isn’t about deprivation or punishment; it’s about nurturing yourself and unlocking your full potential. Just as financial savings afford us the opportunity to enjoy life’s luxuries, investing in our health enables us to pursue our passions with vigor and enthusiasm.
So, what’s your vision of physical challenge and achievement? Whether it’s completing a half marathon, improving your golf game, or conquering a black diamond ski slope, such goals require more than just meeting the bare minimum. They demand dedication, discipline, and a willingness to push beyond your comfort zone.
Fortunately, once you establish the habit of paying your body’s bills, striving for more becomes second nature. Like the explorers who ventured across oceans in search of new horizons, humans are driven by a fundamental desire to expand our capabilities and achieve greatness.
To support you on your journey of self-care and vitality, consider incorporating structured programs like “Stretch at Your Desk” and “Strengthen at Your Desk” into your daily routine. In just 10 minutes a day, these online programs can enhance your energy levels, productivity, and mobility, empowering you to fully embrace life’s adventures.
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Remember, your health is a year-round commitment, not a fleeting resolution confined to January. By prioritizing your well-being and consistently investing in yourself, you can create a life filled with joy, purpose, and boundless possibilities. So, why wait for tomorrow when you can start paying your body’s bills today?
Falling off the proverbial wagon happens to everyone when they start a new diet or exercise routine. You have an unhealthy meal, you miss a workout, or have a complete day of poor eating choices, so you scrap the diet or exercise routine and go on a binge, does that sound familiar? Why does this happen?
People go into these ideas about dieting and exercise as an all or nothing sprint. Your decisions are emotional and spontaneous, maybe because a friend asked you to join them in a challenge or you saw a social media post and told yourself you can do that. The next morning you get up early or lay out the items for a healthy dinner. Day one goes as planned. Day two the alarm goes off and you’re so sore from day one, you skip the workout. You know what I’m talking about?
Day one is always full of excitement and hope. Day two is reality and the end of the journey. To help you get to day three, take a long-term approach from the start. You know in every journey there are bumps in the road that slow you down and try to take you off track. To borrow Jeff Bezos’ idea, make every day into day one. In other words, make each day a fresh start and independent of any mistakes that happened yesterday.
Making changes to your health, fitness, and wellness are long-term philosophies, not sprints that have a beginning and ending a few steps away. Yes, it’s difficult to stay motivated with something that does not have an ending. Motivation ends, and discipline begins with every long-term change. Finding a way to mix motivation with discipline is the key to managing the obstacles life throws at you.
Here’s how you can keep the day one freshness going:
Set a daily goal
Yesterday is done, forgotten, and forgiven of any mistakes
Repeat steps one and two for tomorrow
I’m working with a client who is on a serious weight loss journey to drop 50 pounds. He didn’t gain 50 pounds in a week, and he won’t lose it in a week either. We work on focusing on the success of each day and not allowing past mistakes to derail today’s goal and progress. He has learned to forgive himself and manage the daily ups and downs.
Johnny P doing a deadlift
During one of his workouts, he commented how his mindset has changed to allow this day one philosophy to work to his advantage. He stays focused on the present each day and starts over with his goal and tasks to lose 50 pounds. In this process, he’s building healthy habits to allow him enjoyment of events without the guilt and anger of messing up. So what, he had dessert last night. Today, he begins fresh and forgives himself.
On the flip side, you need discipline to not allow constant mistakes and using forgiveness as a crutch. Learn from your mistakes to better manage a situation when it arises, or you know an event is coming that will impact your day.
On my podcast, The Peale Appeal, I give usable and practical information to help you do exactly what I’m talking about in this blog post. Listen wherever you get your podcasts and learn how to manage your ups and downs. You must put the information into practice, and I will tell you exactly how to do that.
Remember, day one every morning you wake up. Stay focused on your current day and forgive yourself of yesterday’s sins. Tomorrow, rinse and repeat for long-term success!
In a world where “no pain, no gain” has become a common mantra, it’s easy to overlook the importance of addressing mobility and flexibility issues. We often try to sweep discomfort under the rug, believing we can soldier on without addressing the root causes. But as a Corrective Exercise Specialist, I’ve seen firsthand the transformative power of identifying and addressing these problems head-on.
You might wonder if I possess mystical powers or possess a crystal ball to foresee your physical woes. The truth is far less fantastical. My expertise lies in analyzing movement patterns and identifying the underlying issues contributing to mobility, flexibility, and strength limitations. And believe it or not, a simple exercise—the overhead squat—can unveil a wealth of information about your body’s postural habits and weaknesses.
The overhead squat isn’t just any exercise; it’s a revealing diagnostic tool. By raising your arms straight above your head and performing a squat, you challenge your body’s motor control, mobility, flexibility, and strength in unison. With nothing to hold onto for balance, every joint must engage and function properly, exposing any areas of dysfunction.
From years of experience, I’ve observed three common issues that manifest during the overhead squat, signaling specific areas of tightness and weakness:
1. **Arms Falling Forward:** This indicates tightness in the chest and mid-back muscles, coupled with weakness in the upper back and shoulder areas.
2. **Excessive Forward Lean:** Tight hip flexors, calves, and quadriceps contribute to this issue, along with weakness in the hamstrings, shins, and glutes.
3. **Knees Caving In:** Tight groin muscles and weakness in the hip rotator area are often to blame for this inward collapse of the knees.
These revelations aren’t meant to shame or discourage; rather, they serve as valuable insights into where your body needs attention and improvement. The beauty of the overhead squat lies in its ability to assess progress and guide personalized exercise programs tailored to address individual needs.
But why do so many of us struggle with mobility and flexibility in the first place? The culprit often lurks in our sedentary lifestyles, characterized by hours spent sitting. Repetitive sitting patterns lead to overuse injuries and discomfort when left unaddressed. Yet, despite our aversion to change, it’s through consistent effort and dedication to stretching and strengthening that true transformation occurs.
Standing hip flexor stretch
The human body is remarkably adaptable, capable of profound change when provided with the right stimuli. I witness this transformation daily in my clients as they experience reduced pain and increased functionality through targeted corrective exercises. And the best part? These benefits are accessible to anyone willing to commit to the process of self-improvement.
To illustrate the power of corrective exercise, I’m offering a complimentary overhead squat assessment to the first ten individuals who reach out to me at athleteinthegameoflife@gmail.com. Use ‘Overhead Squat Assessment” as your subject so I know you read this blog. This opportunity isn’t just about diagnosing issues; it’s about empowering you to take control of your health and well-being.
Archer back row
Whether you’re an elite athlete or simply navigating the game of life, a corrective exercise program can help you move better, feel better, and live better. It’s time to prioritize your body’s needs and treat yourself like the athlete you truly are.
Remember, magic lies not in mysterious incantations but in the deliberate actions we take to nurture our bodies and unleash their full potential. Embrace the journey of self-discovery and let corrective exercise specialists like me guide you toward a future free from pain and limitations.
Life is stressful as you know: family, work, and extracurricular activities have you busy and seemingly frayed all the time. Could there be other reasons you feel stressed?
Physio John Rutherford explains some of the feelings of stress you feel may be physically related to posture and physical markers, not just mental and emotional fatigue. You want to tune in and learn if your stress levels could be physical causes that exercise can help with.
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In the hustle and bustle of our daily lives, it’s easy to overlook the simple yet profound impact that our dietary choices can have on our overall health and productivity. For those of us over 40, maintaining peak performance at work becomes increasingly important, and one key aspect of achieving this is ensuring we consume a sufficient amount of fruits and vegetables each day. We’ve all heard the adage, “An apple a day keeps the doctor away,” but how true is this statement, and what other fruits and vegetables can offer similar benefits?
Let’s delve into the science behind this age-old saying. At the core of this wisdom lies the concept of free radicals and antioxidants. Free radicals are byproducts of normal bodily functions such as metabolism and exposure to environmental factors like pollution and radiation. These unstable molecules can wreak havoc on our cells, leading to oxidative stress and potentially causing damage linked to aging, cancer, and other diseases.
Antioxidants, on the other hand, are our body’s defense system against free radicals. Found abundantly in fruits, vegetables, whole grains, and legumes, antioxidants help neutralize free radicals and mitigate their harmful effects. By incorporating a variety of antioxidant-rich foods into our diet, we can bolster our body’s natural defenses and promote overall well-being.
The concept of “5 a Day” serves as a simple yet effective guideline for ensuring adequate intake of these vital nutrients. Contrary to popular belief, it’s not just about consuming five servings of fruits or vegetables separately but rather a combination of both. By diversifying our fruit and vegetable choices, we can maximize the spectrum of antioxidants and phytonutrients available to us.
Consider a typical day’s menu: an apple with breakfast, a handful of nectarines as a mid-morning snack, cooked broccoli at lunch, and a serving of sweet potato and salad with dinner. Each of these foods offers a unique array of antioxidants, contributing to our overall health and vitality.
Moreover, research suggests that a diet rich in fruits and vegetables may help reduce the risk of certain cancers, such as prostate and breast cancer. The phytonutrients and antioxidants found in these foods play a crucial role in suppressing cancer-causing genes and promoting the activity of cancer-suppressor genes.
Photo by Susanne Jutzeler, suju-foto on Pexels.com
While it’s tempting to rely solely on supplements for our antioxidant needs, whole foods remain the preferred source due to their synergistic effects and superior bioavailability. Single-dose supplements may even pose potential risks if taken in excess. Therefore, it’s essential to prioritize whole foods and consult with a healthcare professional before turning to supplements.
To help individuals gauge their antioxidant status and assess their risk of free radical damage, I’m offering a FREE mini assessment. Simply reach out to me at athleteinthegameoflife@gmail.com, and I’ll provide you with the necessary tools to evaluate your antioxidant levels and offer personalized recommendations.
Incorporating “5 a Day” into your routine isn’t just about preventing illness—it’s about optimizing your health and performance. From boosting your immune system to combating premature aging, the benefits of a diet rich in fruits and vegetables are undeniable. So why settle for feeling mediocre when you can thrive?
Whether fresh or frozen, steamed or baked, there’s a plethora of options to suit every palate and preference. By embracing the magic of “5 a Day,” you’ll not only look and feel better but also unleash your full potential in every aspect of your life. After all, productivity begins on your plate.
So, are you ready to take the first step toward a healthier, more productive you? It all starts with five servings of fruits and vegetables a day. Trust me—you won’t regret it.
You don’t like it, and don’t want to admit it, your body changes when you’re over 40. How do I know? Because I’m over 40 also and fighting the same battles as you.
In this episode I talk about how to workout for where you are now in life, not the way you were 15 years ago, and aren’t yet 15 years in the future. More than ever, strength training is crucial for men and women, do you need to workout like you did in high school? Listen and learn what types of exercise to incorporate into your routine now that will keep you moving and grooving for years to come!
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Mindfulness and muscle are not words that you often assimilate together. Mindfulness brings up images of quiet concentration, sitting alone on a rock overlooking the ocean as you focus on breathing. Muscle conjures up images of male bodybuilders lifting massive amounts of weight in a hot gym, sweating profusely, and flexing in the mirror. How can these two images be so far apart, yet also interlocked?
I see it regularly and am asked by members from every gym, health club, and fitness center I’ve ever worked at, “what does that (pointing to someone using equipment) do?” There’s a 50/50 shot I have no idea because someone has bastardized something they saw on social media or by another member and is attempting to replicate the exercise. They aren’t mindful at all about what they are doing and why they are doing it. Which also means, they do not know what muscles are actually being used, versus what muscles are supposed to be used.
Mindfulness is about being present in the moment of whatever you are doing, or not doing. If you’re working on a project with a completion deadline of tomorrow morning, you are focused on the tasks to do so. This is practicing mindfulness without realizing it, you’re not thinking about making your grocery list for the weekend. Finishing that project takes all your concentration and physical effort to complete it on time. If your mind wanders to the grocery list, mistakes happen that could cost the sale or possibly your job.
Working out is the same as working on that important project. To lift with proper form and engage the correct muscles, you must focus on your motions, synchronize your breathing, lift with the full range of motion required for the exercise. Any distraction can lead to a major injury at worst, a small injury, or using the wrong muscles and creating more imbalances in your posture. Mindfulness is critical to connect with your muscles to ensure no distractions happen and the resulting negative consequences I just mentioned.
A vital aspect of strength training is to focus on and activate the proper muscles being used in any lift. The body wants to efficient and use the easiest way to lift a load it can. This means using muscles that are not meant to take on the stress of a weight, but do because of postural imbalances, ignorance, and laziness. Can you relate as you think about your own workouts and the movements you do? I can because I’ve been guilty also of all three at one time or another.
My client Bonnie
When I cue my clients during their sessions, I ask them what they are feeling to get them to be mindful of their movements. With my experience, I can see what they’re doing incorrectly and why, but want them to learn so they don’t continue the mistakes. After explaining what muscles to focus on, they do, and it changes the entire exercise for them. Now they know to be mindful and focus on activating the correct muscles at the right time. This is a game changer for my clients, and they love feeling the muscles contract, and I love seeing them progress from this small change.
Muscle mindfulness is the concept that allows you to focus on activating and contracting the right muscles in each exercise. You stay present in the moment, avoid major injuries, and get better results from your workouts. You also build neuroplasticity, creating new neural pathways that tell your nervous system how to move, stabilize, and lift. For older adults, this relearning of movement patterns helps them to delay signs of aging and keep their cognitive function.
For your next workout, learn what muscles are to be used for the exercises you are doing. Focus on activating and contracting them during the set on each rep. Synchronize your breathing to breathe out during the action of the lift. After completing a set this way, reflect for a minute on how it felt during the movements, and how it feels now done correctly. I promise your workouts will improve tremendously. I know, because I do what I’m instructing you! What’s good for the goose is good for the Gander!
For more help on muscle activation, use my online program Strengthen at Your Desk. It’s simple, easy to follow, and uses muscle mindfulness to help you overcome chronic pain and low energy from sitting at your desk all day. Use it for 10 minutes per day and watch your energy and productivity soar! Get started today!
Your gut health is more important than you think! You’ve heard the phrase “you are what you eat”, it’s also you are what your body can absorb.
Global Top 10 Wellness Expert and author Dr. Lori Shemek, talks about why you need to make gut health a priority. How your gut functions directly relate to brain function and serotonin levels in your body. This is just one aspect of gut health she discusses to help you stay healthy and active for a longer and happier life! Listen and learn today!
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Women are fascinated with working their glutes. How do I know? Look at almost every female fitness post on social media. Do guys need to work on their glutes also?
In this episode I talk about the function of your glutes and why they are important for EVERYONE to work on from a functional standpoint. Sure, we all want a nice-looking ass, there is more to that than looks. Your glutes are the powerhouse of the lower body and directly affect your posture. Listen and learn how to activate a crucial muscle group on your body!
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Life Loves Movement 